Atomic Habits For Transformation – the topic of today’s episode. I’ve decided to share with you thoughts and ideas from James Clear’s book, Atomic Habits. The subtitle is, An Easy and Proven Way to Build Good Habits and Break Bad Ones. This book has been recommended by dozens of guests who have been featured on Mindfulness Mode. Do you find yourself being challenged with unproductive habits? Do you set out to cultivate positive habits that promise to transform your life, only to find them slipping away? In Atomic Habits, James Clear illuminates the profound impact the right habits can have on your life. To truly harness this power, you need to delve into the mechanics of how habits work and how to reshape them. When you read this book, you’ll realize that James deeply understands habits and how they work.

• Website: www.MindfulnessMode.com

Atomic Habits, the book, will help you uncover the critical importance of habits and the three mindsets essential for cultivating them. You'll also learn about the formation of habits and the four crucial strategies for altering them. Moreover, you'll find strategies to refine and enhance the habits you've already established continuously. If you read this book, you’ll learn about insights from other psychologists and experts on habit formation, exploring how Clear’s ideas resonate with or differ from theirs.

• To build and break habits effectively, awareness is crucial. Human minds respond to cues, leading to automatic behaviors. For example, museum curators can identify authentic art due to repeated exposure and subtle cues. Harness this by using habit scorecards, checklists of daily activities categorized as positive, negative, or neutral. This helps identify patterns that aid or hinder progress. By listing and rating your habits, you can understand how your behaviors impact productivity and become more aware of their triggers. This awareness is the first step to making your desired habits obvious and actionable.

• In his second law, James Clear explains that habits operate on a dopamine-driven feedback loop, where increased dopamine levels enhance the urge to act due to reward anticipation. He suggests using temptation bundling, pairing a desired activity with a necessary one. For example, designate work blocks and reward yourself with a favorite podcast during breaks. Combine this with habit stacking for greater effect: after completing a current habit, follow with a necessary task, then a desired reward. Surround yourself with positive influences to boost motivation. To break bad habits, shift your mindset from “have to” to “get to,” associating difficult habits with positive experiences.

• “The most effective form of learning is practice, not planning.” Repeating a habit solidifies it in your brain, leading to physical changes and increased efficiency. Clear emphasizes that frequency matters more than duration in habit formation. Humans prefer the path of least effort, making environmental shifts crucial. For example, when introducing new software, ease the transition with training and support. The two-minute rule suggests starting new habits with tasks under two minutes, like reading a page daily. To break bad habits, make them impractical; use tools like app blockers to limit distractions. These strategies simplify habit formation and disruption.

• You are more likely to repeat a behavior if it is satisfying. Clear explains that humans prioritize immediate rewards over delayed ones. The key to behavior change is that “what is immediately rewarded is repeated; what is immediately punished is avoided.” To make habits stick, you must feel an immediate sense of success. Applying Clear’s laws—making habits obvious, appealing, and effortless—increases your chances of repeating them. For instance, rewarding yourself with a smoothie after exercising links the activity to a positive experience, encouraging repetition. Use a habit tracker to visualize progress and consider an accountability partner to stay motivated and committed.

• In Atomic Habits, James Clear emphasizes the importance of creating identity-driven habits for lasting behavior change. Unlike goal-driven habits, which often lead to temporary actions, identity-driven habits align with your self-image, fostering sustainable change. Clear argues that focusing on who you want to become rather than what you want to achieve ensures continuous improvement. For example, if you study two extra hours daily to ace a test, this goal-driven habit ends once the goal is met. However, by adopting the identity of a dedicated learner, you continuously engage in study habits, leading to overall academic improvement. This shift from finite goals to ongoing identity transformation is key to developing enduring, positive habits.
  

• Book: Atomic Habits: An Easy & Proven Way To Build Good Habits & Break Bad Ones by James Clear

Lessen Your Stress Using This Super Achiever Habit; Amy Novotny

Winning Habits and Routines; Mads Friis

Inspire With Habit, Determination, and Confidence; Nathaniel Carroll

Experiencing anxiety and stress? I'm Bruce Langford, a coach and hypnotist. Let me help you overcome your inner critic and regain confidence. Book a Free Coaching Session now to start your journey toward a more fulfilling life. Email [email protected] with ‘Coaching Session' in the subject line. Let's schedule a call to discuss your path to a better life.

Danielle Lindner is an author who has released a new book revealing preschool parenting secrets. As a distinguished educator, she is renowned for her innovative contributions to early childhood education and literature. With a Master’s in Teaching and Elementary Education from Fairleigh Dickinson University, Danielle has over 18 years of experience in both public and private educational institutions. She founded the London Day School®, a leading preschool recognized for its innovation. Danielle's books, such as “Sofia the Snail,” “Arabelle,” and “Rupert,” feature enchanting characters and rhyming narratives that address everyday challenges faced by children. Her stories, inspired by real-life issues, provide valuable social lessons in an entertaining format. Danielle’s holistic approach to education emphasizes academic, social, and emotional development.  Her new book is entitled Parent's Pocket Guide to Surviving the Preschool Years: One Challenge at a Time

• Website: www.DanielleLindner.com

• I always loved writing poetry. I actually did it. For my last three credits in college, I did an independent study on poetry, and I had to write 40 poems. And I just really enjoyed that. But I also really loved kids and working with kids.

• I encourage kids to be divergent thinkers by asking questions without yes or no answers, opening their minds. For example, I might have a brown bag with a rubber band inside during circle time. I’ll ask the kids to suggest uses for the rubber band other than holding things together.

• I believe that bullies are often kids who don't feel good about themselves. Feeling good about yourself includes feeling comfortable in your own skin and being able to self-regulate and calm down.

• Book: Parent's Pocket Guide to Surviving the Preschool Years: One Challenge at a Time by Danielle Lindner

Mindful School Leadership; Daniel Bauer

Learn Mindfulness From Children

Autism Wellbeing; Christian Yordanov

Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic so you can confidently thrive. Email me at [email protected] with ‘I Am Determined' for a free coaching session. Let me help you pave the way to a fulfilling life.

Marijke McCandless, author of the newly released book Naked In The Now, is a playfulness instigator and award-winning writer. She is recognized by prestigious outlets, including Spirituality and Health Magazine, Best Self, and Thrive Global. Through her dynamic online writing practice group, Write Now Mind, and a range of personal growth workshops, she empowers individuals to embrace the present moment with joy and authenticity. Her book, with the subtitle Juicy Practices for Getting Present, invites readers on an inner striptease journey towards self-discovery. With a passion for adventure, especially rock climbing, Marijke encourages others to step out of their comfort zones and live fully.

• Website: www.MarijkeMcCandless.com

• Joel Morwood (author of the book called The Way of Selflessness)

• Mindfulness taught me that emotions can be separated into physical sensations and stories. Once I was willing to focus on the physical sensations and allow the story to go away, I could transmute the experience of a very strong emotion into its native, more pure energy.

• After 30 years of coaching, I now love breathing meditation. It took me a long time to get there. I always slightly controlled my breath. One of the tricks I used to begin uncoupling the technique was secretly matching my breath to my husband's.

• I wasn't bullied myself, but I experienced childhood abuse at a very young age. My journey of healing has been alongside my husband, who was bullied. He often says that mindfulness saved his life.

• Book: There Is Nothing Wrong With You: Going Beyond Self-Hate by Cheri Huber

Improve Your Sex Life With Meditation; Dr. Cheryl Fraser

Sex and Consciousness; Heather Shannon

Mindfulness Through Gratitude; Frank Kilpatrick & Rayko

Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic so you can confidently thrive. Email me at [email protected] with ‘I Am Determined' for a free coaching session. Let me help you pave the way to a fulfilling life.

Joel Bouchard will discuss the topic of getting in the flow with me today. Joel Bouchard is a doctoral student in psychology at Liberty University in Virginia, a multi-instrumentalist record producer, author, painter, Army veteran, business leader, local government official, and host of the philosophy podcast From Nowhere to Nothing. His podcast explores complex themes such as the messy, misapplied, and contradictive nature of tribalism, commitment as a concept through ontological and ethical paradigms, and the life-encompassing yet nuanced concept of work.

• Website: https://jbouchard.podbean.com/

• My mom

• I would say that I've become better at expressing my emotions. My friends refer to me as the robot because I generally tend to be pretty unemotional. And, you know, that's good. It's good to be even-keeled, but it can also be negative if you freeze or shut down when in negative circumstances.

• As someone who's pretty new to meditation, breathing is something that I still struggle with a little bit. They tell you that you're not supposed to breathe loud, but I always find myself breathing loud because I'm using that to focus my attention.

• I believe bullying is a problem rooted in a lack of mindfulness on the bully’s part. I have a story about being mindful from the other side.

• Book: The Three Pillars of Zen by Roshi Philip Kapleau

An End To Upside Down Thinking; Mark Gober

Emotional Intelligence Insights; Harvey Deutschendorf

Dream and Visualize For Authenticity; Mary Rechkemmer-Meyer

Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic so you can confidently thrive. Email me at [email protected] with ‘I Am Determined' for a free coaching session. Let me help you pave the way to a fulfilling life.

Elaine Lin Hering is the author of Unlearning Silence: How to Speak Your Mind, Unleash Talent, and Live More Fully. A facilitator, author, and speaker, Elaine helps organizations and individuals develop communication, collaboration, and conflict management skills. Her global experience spans six continents, and she has facilitated executive education at prestigious institutions such as Harvard, Dartmouth, Tufts, UC Berkeley, and UCLA. Formerly the Advanced Training Director for the Harvard Mediation Program and a Lecturer on Law at Harvard Law School, Elaine has worked with diverse groups, from BHP Billiton coal miners to senior leaders at the US Department of Commerce. Her clients include American Express, Chevron, Google, Nike, Novartis, PayPal, Pixar, and the Red Cross. Her upcoming book is set for release by Penguin in 2024.[show-notes-bio]

• Website: www.ElaineLinHering.com
  

• Sora Kim (Mindfulness Coach)

[show-notes-influence]

• I learned a very expensive lesson at Harvard Law School: Emotions are valid. I did not know this from my family of origin.

[show-notes-emotions]

• We should breathe regularly. Yeah. And deeply. And intentionally, right, the breathing exercises I've learned from my own therapist have helped me. It's nothing novel; four counts in, four counts out. As a singer, we always talked about breathing from the diaphragm rather than the shallow breath. And that's really similar to mindfulness breathing exercises.

• As a parent, I've had conversations about whether my kindergartener is being bullied or is the bully. Bullying is all about impact, regardless of intention. Take the kid who took a pencil to my son's head; the narrative was he wanted to play but didn't know how to approach safely.

• Book: Unlearning Silence: How to Speak Your Mind, Unleash Talent, and Live More Fully

Nourishing Your Truth and Finding Your Voice; Shauna Reiter

Intuition, Spirituality, and Our Inner Voice; Mary Ann Bohrer

Exploring AI-Enhanced Storytelling; Richard Rosser

Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic so you can confidently thrive. Email me at [email protected] with 'I Am Determined' for a free coaching session. Let me help you pave the way to a fulfilling life.

Colin Sanburg helps business owners discover an effective financial playbook for change in their business. Colin is a multi-business owner and Founder of FinElevate, a strategic finance firm that transforms numbers into profitable insights rather than mere expense categorization. As CEO and owner of manufacturing, distribution, and service businesses, Colin developed a passion for simplifying small business finance and empowering fellow entrepreneurs to achieve their dreams. He launched several mastermind groups, dedicating countless hours to providing advice and support. Over time, Colin became the trusted advisor for financial strategy within his network.

• Website: www.finelevate.com

• My CPA (A Mentor)

• I can be an intense and critical person. The best thing about mindfulness, for me, is similar to when a speaker doesn't hear themselves say “um.” The first step is to hear yourself say it, so you can eventually remove it from your vocabulary.

• I don't know if you're familiar with it, but my favorite breathing technique is the four-sided box breathing. It might have been developed by the military or popularized through their use, but I find it really impactful.

• The best example of bullying I've experienced is with a former business partner, a family member whose business I bought into and ultimately bought out. This happened later in my career when I had mindfulness, but I could have handled it better. It was a controlling situation. I ran the business for several years but wasn't the majority owner at the time.

• Book: Never Split the Difference: Negotiating as if Your Life Depended on It by Chris Voss

Embrace Money Mindfulness; Spencer Sherman

Reboot Your Mind So Money Will Flow; Nana Jokura

Become Money Fit With Mindfulness; Todd Christensen

Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic so you can confidently thrive. Email me at [email protected] with ‘I Am Determined' for a free coaching session. Let me help you pave the way to a fulfilling life.

Andrea Johnson believes in core value leadership rather than cookie-cutter leadership solutions. She collaborates with ambitious female leaders, founders, community leaders, and public officials who feel stifled and are unsatisfied with their current level of impact. As a certified Maxwell Leadership Speaker, Trainer, Coach, and DISC Behavioral Analysis Consultant, Andrea enhances communication and corporate culture in women-owned or operated teams.

• Website: www.TheIntentionalOptimist.com

• Allegra Stein (A Former Coach)

• I am an enneagram 6. I am on my head, and emotions scare me to death. I have big ones because I'm also an empath.

• Box breathing is very helpful. I also get heart palpitations. One of the first YouTube videos I put out there is about how to manage the anxiety that I've had for years.

• I was the chubby kid. I grew up overseas, and my parents were missionaries. So, I went to an international School in Seoul, Korea. In the 1970s, obesity was not what it is now. We didn't understand it or have as much of it. Being the chubby kid, I was always picked on.

• Book: The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D.

Living A Mindful Desert Island Life; Jason Barnard

Be The Leader They Want To Follow; Tressa Yonekawa Bundren

Evolving Your Leadership and Work-Life Harmony; Andre Young

Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic so you can confidently thrive. Email me at [email protected] with ‘I Am Determined' for a free coaching session. Let me help you pave the way to a fulfilling life.

Nelson Paredez-Parks sets an example of accountability, purpose, and community. He is a dynamic individual, renowned for expertly transforming the youth in the entertainment industry. He is known for his leadership of The ESI Network, a premier talent management company with over thirty years in the entertainment world. He’s an expert in getting kids into show business as well as navigating the entertainment business with healthy boundaries.

• Website: www.helpandanswers.com

• T. Harv Eker

• When I was teaching acting, breathing was definitely an element of it. Many times I will find myself not breathing enough. I will say to even clients when they're going in. Let's say they're auditioning for a big series when they're actors.

• I've seen a lot of kids that have been bullied in the process. I had one actor whose friends at school did not appreciate his acting and they would gang up on him and make fun of him because he was not playing sports.

• Book: Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear

Unlocking Infinite Abundance; Brandon Beachum

2 Words To Redirect Your Life

Deep, Confident Peace; Dr. Tara Perry

Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic so you can confidently thrive. Email me at [email protected] with ‘I Am Determined' for a free coaching session. Let me help you pave the way to a fulfilling life.

Do you believe you need to drop guilt? Do you feel guilty often, and do you think those feelings of guilt might be holding you back? Let’s talk about guilt. Guilt is defined as feelings of deserving blame, especially for imagined offenses or from a sense of inadequacy: self-reproach. Guilt may also be a feeling of deserving blame for offenses. We can feel guilty for various reasons, including sleeping too much, not providing, not being successful enough, feeling inadequate, or not earning enough money. Stay tuned for a conversation about guilt.

• Website: www.MindfulnessMode.com

Suggestions about how to deal with guilt are discussed in this episode. Do you feel your life would be better if you could drop guilt?

Do you find yourself feeling guilty much of the time? Could those feelings of guilt be holding you back? Let’s talk about guilt.

• When you've made a mistake, you may feel guilty.In this case, you have to think about what it means to be human. Do you expect yourself to be superhuman?

• If you determine that your guilt is unjustified, make a conscious, active effort to let go of it.

• Some people feel guilty over the actions of others.

• Today, I’ve touched on some aspects of guilt and how it can hold you back without realizing what’s happening. You can learn a lot more about how guilt holds you back. The best way to do this is to study your own thoughts, beliefs, and attitudes. As I mentioned, journaling is one way to do this. Meditation is another way.

• Book: Upwards: Maximize Life With Positivity, Passion, and Purpose by Aaron Hunneli

Guilt and Shame Can Be Countered by Mindfulness Says Aaron Hunnel

Mindfulness in Motion; Nita Sweeney

Calmness, Certainty and Unshakable Inner Security Now; Hale Dwoskin

Experiencing anxiety and stress? I'm Bruce Langford, a coach and hypnotist. Let me help you overcome your inner critic and regain confidence. Book a Free Coaching Session now to start your journey toward a more fulfilling life. Email [email protected] with ‘Coaching Session' in the subject line. Let's schedule a call to discuss your path to a better life.

Sarah Cart, an author celebrated for her captivating life and death love story, intricately weaves a narrative laden with the tumultuous journey of her husband's debilitating illness. Her latest book, “On My Way Back To You,” offers insights into navigating unforeseen challenges with the help of mindfulness and meditation. Hailing from New York and New England, Sarah honed her craft while contributing to various local publications, all while raising four sons alongside her beloved husband, Ben, in northeastern Ohio. Transitioning into empty nesters, the couple embarked on a new chapter in the Florida Keys, punctuated by summers spent reconnecting with family in Pennsylvania. Amidst the upheaval of the COVID-19 pandemic, Sarah and Ben confronted added complexities in managing his health, striving to safeguard their marriage and sanity amidst adversity.

• Website: www.onmywaybacktoyou.com

• Oprah Winfrey and Deepak Chopra

•  You just have to take things one piece at a time. You need to break things down and say what needs to happen today.

• Book: Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience by Brene Brown

Fear Less To Cross The Bridge To Bliss; Colin Kingsmill

You Are Deathless; Nicole Angelique Kerr

Behind Death’s Door With Dr. Sebastian Sepulveda

Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic so you can confidently thrive. Email me at [email protected] with ‘I Am Determined' for a free coaching session. Let me help you pave the way to a fulfilling life.